The Most Versatile and Highest Quality Portable Full Body Cycling Systems in the World
Home Training
Clinic-Based Rehab
Supine Physical Activity
Athletic Training and Warm Up
Upper Body Exercises
Standing Upper Body Ergometer
Hand Ergometer While Sitting in Bed or on the Floor
Hand Ergometer Squat-N-Cycle
Forward Standing Shoulder Rotation
Side Standing Shoulder Rotation
Bicep Exercises Single Arm Curls
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Lower Body Exercises
Stationary Recumbent Chair Cycling
Bedside Cycling / Chair Cycling
Video (standard) / chair versatility / PT table
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Lying Down Exercise Cycling (Supine)
Optimal Pin Placement: No pin (will vary). Place Keeper on floor or bed and connect Excy. Lie down to cycle. Use stomach and back muscles to stabilize the trunk, pelvis, and to keep hips facing forward. Add abdominal crunches and bridge for added complexity.
Video (on floor) / Video (on table)
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Cycling Lying Down with the New Hang On Bar to Increase Intensity
Optimal Pin Placement: Will vary based on goals. Resistance and angle of pelvis will drive intensity. Use all six Keeper holes and Keeper Posts Bands. Keep Hang On Bar at or below hips. Focus on core, leg, and back exercises. Ease into resistance range. Sit up to pedal hands.
Video (intro) / Video (live workout)
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Exercise Ball Balance Cycling
Bedside Lying Down Exercise Cycling
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Total Body Exercises
Plank Cycling
Hip Flexor Stretch & Lunge
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Step & Unicycle Exercise
Single Leg Balance Hand Cycle
Rowing Exercise
Bridge Exercise for Couch Workout
Swim Exercises
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders, whether exercising in a clinic, watching TV, a hospital or using for home physical therapy. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
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Getting Started
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Isometrics
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
- Palms facing each other
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2″ below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
- Great for fitness or home physical therapy
Lower Body Setup Guidelines
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals
- Great for fitness and home physical therapy
Talk to Your Doctor
Before beginning this or any exercise program, consult a physician or health professional for recommendations, and be sure to read the Excy Owner’s Manual included with your Excy unit. Talk to your physical therapist about creating a home physical therapy program that works for you!